Parenting Perspective 

A child’s first experience of panic can be overwhelming for both them and their parent. Your child may feel their heart racing, struggle to breathe, or experience a sudden and intense sense of dread. In these moments, they need your calm presence to act as an anchor. Using a consistent and gentle script can allow you to guide them safely through the experience, while also teaching them valuable self-regulation skills for the future. 

Step One: Acknowledge and Name the Feeling 

It is important to begin by calmly naming what is happening. 

‘I can see that your body is feeling very scared right now. This is called a panic. It feels very intense, but I promise that you are not in any danger. I am right here with you.’ 

The simple act of naming the sensation helps to reduce the fear of the unknown and gives your child the words to describe what they are experiencing. 

Step Two: Guide Their Breathing 

Instead of just telling them to ‘calm down’, you can model slow, deep breathing and invite your child to follow your lead. 

• Place a hand on your own tummy and one on theirs. 

• Inhale slowly for a count of three, and then exhale for a count of three. 

• Repeat this cycle several times, while maintaining a soft and steady tone. 

This simple practice helps to regulate their nervous system and provides a physical anchor during the feeling of panic. 

Step Three: Ground Them in Their Senses 

Gently direct your child’s attention outwards to help them reconnect with the present moment. 

• ‘Look around the room. Can you name three things that you can see?’ 

• ‘Can you touch two things that are nearby and tell me how they feel?’ 

• ‘Listen carefully. Can you name one sound that you can hear right now?’ 

These sensory anchors help to interrupt spiralling thoughts and bring their focus back to their immediate safety. 

Step Four: Offer Reassurance and Reflect Afterwards 

Once their breathing has slowed and their focus has stabilised, you can offer them some gentle reassurance. 

‘You did that so well. Panic feels very big, but it always passes. You are safe now, and we can handle this together whenever it happens.’ 

Repeating the same script over time helps to create a sense of familiarity, allowing your child to internalise these self-soothing techniques for the future. 

Spiritual Insight 

Islam teaches that our hearts can find true rest and tranquillity in the remembrance of Allah. Providing a child with a consistent and loving script to ground them during a moment of panic mirrors this divine pattern of returning to a state of calm and trust. 

Finding Rest in Remembrance 

Allah Almighty states in the noble Quran at Surah Al Ra’ad (13), Verse 28: 

‘…Indeed, it is only with the remembrance of Allah (Almighty) that one can (and does) find peace of mind and heart.’ 

This verse reminds us that in any moment of distress, turning the heart back towards the remembrance of God is a powerful means of finding peace. 

The Virtue of Alleviating Distress 

It is recorded in Sahih Muslim, Hadith 2699, that the holy Prophet Muhammad ﷺ said: 

‘Whoever alleviates a believer’s distress of this world, Allah will alleviate his distress on the Day of Resurrection.’ 

This hadith reinforces the profound importance of guiding a child through their emotional distress with calmness, empathy, and practical, loving care.